WOD: Tuesday 3/8/16

March 8, 2016

Warm-up:

  - Stretch/foam roll

  - Shoulder stretches w/bands

  2x

  - 15 x pass-through/samsons

  - 10 x shoulder plate raises (10 forward and 10 lateral!)

  - 5 x Full-squat Box Jumps (push the height!)

  - 50 x singles

 

Strength/Skill:

  - 2x Push press 1x Push jerk: 6 rounds

 

Metcon: 5 Rounds (Rest 90s between)

  - 200m Sprint

  Then, 2 Rounds

  - 10 x Box jumps (30/24)

  - 8 x C2B Pull-ups

  - 6 x HSPU

 

Additional Work:

  - Power Clean: 6 x 2 (+ 2 back-off sets)

  - Front Squat: Work up to a 1RM for the day

 

 

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